18 October 2023 , 09:00
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Brits hoping to hit their five fruit and veg a day target have been warned about seven surprising foods which fail to make the grade.
Misleading labelling can often lead us to believe foods such as fruit jam and juice include a high percentage of natural fruits and therefore count towards our five-a-day - but they don't. So it's hardly surprising that wellness experts claim only around a quarter of UK adults actually hit the much-touted daily goal.
Samantha Greener, wellness expert from Simply Supplements, said: “The inclusion of fruit and vegetables in many popular food items leads manufacturers to package them up as a health food, with customers naturally assuming they’ll make up some of their five a day. There are some surprising foods like potatoes, fruit juice and jam which don't count towards the five a day, although they are still important as part of a balanced diet."
Here are some surprising foods which don’t count towards your five a day - plus nutrient-rich alternatives to help you reach that target.
Potatoes
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Normal potatoes don’t count to your daily fruit and vegetable total as they are eaten in place of other sources of starch, but they are still a great source of fibre and nutrients. Sweet potatoes have a lower starch content. Whether mashed, fried, baked or boiled, one medium sweet potato counts towards your five a day.
Jam
Although many jams are marketed as being fruit-filled, most brands contain approximately 60 per cent sugar and as little as 20 per cent fruit. For a nutrient dense alternative, try using real fruits in place of your usual spread, or homemade chia seed jam.
Fruit yoghurts
Like jam, it’s unlikely there will be enough fruit in these to class as a portion. They can also be high in sugar. As an alternative, mix your favourite fruit or berries into natural yoghurt.
Fruit juice
Fruit juices are usually filled with a lot of sugar and are highly acidic. For unsweetened 100 per cent fruit juice, a 150ml serving counts as one portion of your recommended five a day. Other juice drinks, such as squash and sweetened juice do not count.
Ketchup
Although it is made from tomatoes, the high sugar and salt content means ketchup does not count towards your five a day. Ketchup can be enjoyed in moderation, but try switching your usual sauce for a reduced sugar and salt version.
Olives
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Olives don’t count towards your five a day due to their high salt content. They can still be eaten as part of a healthy diet in moderation, and the oils from olives are a great alternative for butter.
Nuts
Nuts are considered to be healthy sources of fat and have health benefits, but don’t count towards your daily five a day as they don’t fit into fruit or vegetable categories. They can be eaten alongside other nutrient dense foods as part of a healthy diet.